Page 31 - Kay Handyside - Fat to Flat Belly

5. First 2 weeks no alcohol - stick to the plan.
6. Substitute 2 eggs for the protein at lunch or dinner
7. Week 3 : You may have 1 cheat MEAL not the whole day ( including alcohol - if you do not drink any alcohol during the 90 days your results will be EVEN BETTER )
8. Start and end the meal with 1 bite of protein ( this lessens the GI impact of your food ) 9. Eat SLOWLY but take NO LONGER than 1 hour hour to finish your food
10. Be the last person to finish your plate.
11. Practice leaving food
12. If you are not hungry do not eat .
ONLY If you loose too much weight then add 10g protein and 10g of vegetables - start at the midday meal . Eat portions that feel natural and right for you and monitor your body’s response.
If you are not hungry at breakfast time do not eat - simply move your lunch earlier and you may add the breakfast calories to your lunch and dinner
Never force yourself to eat. If you are not hungry do not eat ( unless you are underweight )
*OPTION 2 IF YOU CANNOT WEIGH YOUR FOOD:
Your Serving sizes : This is an excellent guide to food portions. Protein - the size of the palm of your hand
Vegetables ( unlimited green vegetables and fresh herbs : basil, coriander, chives, mint, parsley etc ) Try to eat around 2 bunched fists of vegetables at each meal
Fats 1 thumb of healthy fats per meal. 1 finger of nuts, 1 tablespoon extra virgin olive oil on all vegetables - this helps you to absorb the fat soluble minerals and vitamins. Grass fed butter
( Kerrigold ) 1/2 avocado per meal
Natural Carbs from fruit or berries : 1 piece / cup